Over a year since the last blog and two years since I hit maintenance "weight".
So what has become of me?
First - I visit SP three times a week if you check my spark group you will see that I have consistently met my target of visiting... Read more

The anniversary of me hitting "maintenance" or target weight is here - well two weeks off. By this time last year I had sweated in the gym, lifted heavy and controlled my diet to end up at a weight of 189 pounds.
So 12 months later where am... Read more

My monthly weigh in was due this week. Over the last three weeks I have been on a minor bulk. I'm eating just above maintenance as my lifts are getting heavier and more demanding. I can't lift heavy without the food - I've long since learnt tha... Read more

My programme (see my (Staying Power team where it outlined) has been devised using years of experience and actually does a pretty good job. it is easy to do, time limited and returns results in strength and speed over a sensible time period (mon... Read more

Gmail beckoned and my monthly weigh-in ensued.
My diet has been on course this month - not much changed. I lost a grand total of 0.5 pounds over four weeks. I am now two pounds off my lightest ever.
I look to NSV's. At this weight I... Read more

I am now 20% through the THIRD run of SLVi3. There have been minor modifications - all logged in the group. The key to this routine is consistency . My sessions in the gym from last September indicate that i have won that!
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I just finished my three monthly gym tests and whilst I was sitting in a deep pool of my own sweat my thoughts turned to those around me in the gym.
I've done gym a very very long time and over the years I've seen traits in people which I ... Read more

My monthly weigh-in under my strict protocol (same time, same meals 24 hours before etc) took place today. I have in fact reached 188 pounds. i.e I lost one more pound then I measured yesterday. I did the bodyfat measurement more accurately and ... Read more

So after my week of chocalate and cake* I met up with my four weekly weigh-in.
I've lost 2 pounds and more to the point it looks like my bodyfat has moved down 1%. Even without calipers to make the BF measurement it does seem that I'd leane... Read more

Two weeks ago my weighin put me back to 193 pounds. My weight had gone up 8 pounds over three months. The exercise regime (SLVi3) is designed to improve strength but I had got a bit lax. I was eating a few mixed nuts, greek yogurt and berries. B... Read more

There was a time - 25 years ago - when "bulking to gain strength meant pizza, as much meat as I could eat, lager and red wine. Even so I found it hard to put on weight and muscle. Running a couple of 10k a week would ensure the loss of seven pou... Read more

Weighday. I went through my SLVi3 session. found a PR in squats and was comfortably at the top end of my powercleans and overhead press.
As is usual on weigh day I also did a 20 minute run.
The scales came in at 193 pounds. Now I'm o... Read more

Have I been away? No.
Has the SLVi3 routine based in the "Staying Power" SP group been abandoned? No.
How are my new years resolutions going? Fine to plan..
Firstly I am punching out each SLVi3 routine, session for session Here's the b... Read more

It's a few days short of my year's membership of SP. I know this because I joined a couple of days after my birthday. I was a few weeks into the fat loss at that point - but I decided to use SP to track and blog in preference to some other site... Read more